Pull ups are a bodyweight exercise that work the back, biceps and core muscles. Using a pull up bar, you lift your body from a hanging position by bending your elbows until you reach the top.

There are several variations of a pull up, each targeting different muscle groups. Underhand pull ups require more bicep strength than wide grip pull ups, which focus on the lats. Both can be used as part of a programme to increase upper body strength.

Step By Step Guide to Pull Ups

• Start by holding onto the Pull Up Bar with an underhand grip and let yourself hang.

• Brace your core and engage your back muscles by retracting your shoulder blades.

• Take a breath in and on your exhale, use your back and bicep muscles to pull you up towards the bar.

• Once your chin reaches the bar, pause then control the movement back down and repeat.

Pull ups are an advanced movement, if you’re struggling to complete then, there are several other exercises you can do when starting out. Start by using a Resistance Band to alleviate some of your body weight. The thicker the resistance band the easier the exercise will be. As you get stronger you can use lighter bands.

Another way to improve your back strength to work on pull ups is by using a Lat Pulldown Machine. You can use an underhand grip or a wide grip depending on the type of pull up you want to focus on. The movement is the same as a pull up, except you’re pulling the weight down towards you as opposed to lifting your bodyweight up.

Written by guest author Eryn Barber.

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Tags: Equipment > Pull Up Bar ; Exercise Type > Strength